Amount of Iron in Mango

Welcome to the nutritional iron content in 1 different types of mango, ranging from 0.16 mg to 0.16 mg per 100g. The basic type of mango is Mangos, raw, where the amount of iron in 100g is 0.16 mg.

0.16 mg of iron per 100g, from Mangos, raw corresponds to 1% of the iron RDA. For a typical serving size of 1 cup pieces (or 165 g) the amount of Iron is 0.26 mg. This corresponds to an RDA percentage of 2%.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Mangos, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Mangos, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Fruits and Fruit Juices.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 60 kcal (3% RDA), the amount of Protein is 0.82 g (1% RDA), the amount of Fat is 0.38 g (1% RDA) and the amount of Carbohydrate is 14.98 g (12% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in mango.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mangos, raw has a nutritional value score of 22 out of 100.Comparing the iron content and the nutritional density in 100g for Mangos, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Comparing iron in mango vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Mangos, raw, in 100g contains 0.16 mg of iron. As a percentage of the RDA this is 1 %. Therefore, spinach has 2.54 mg more iron than Mangos, raw. In terms of iron percentage this is 1588 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Mangos, raw has a nutritional value score of 22 out of 100.Mangos, raw also has the highest amount of iron for the 1 different mango items.

Amount of iron per 100 Calories

100 calories of mangos, raw is a serving size of 1.67 g, and the amount of Iron is 0.27 mg (1.67% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.37 g (1.67% RDA), Fat 0.63 g (1.67% RDA), Carbohydrate 24.97 g (20% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 cup pieces (or 165 g)

For the food Mangos, raw the typical serving size is 1 cup pieces (or 165 g) which contains 0.26 mg of Iron. The iron percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 1 cup pieces (or 165 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 99 kcal, the Protein content is 1.35 g, the Fat content is 0.63 g and the Carbohydrate content is 24.72 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.

Macronutrients in Mangos, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup pieces or 165 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.5 (kcal).The number of calories from Fat is 5.3 (kcal).The total calories from carbohydrate is 89.0 (kcal).

Milligrams of iron in mango (per 100g)

This list of 1 types of mango, is brought to you by www.dietandfitnesstoday.com and ranges from Mangos, raw through to Mangos, raw where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in mango.

The list below gives the total iron content in the 1 items from the general description 'mango' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate.

The corresponding Calories for mango ranked by the amount of iron per 100g is shown below in the mango calories chart.

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Mangos, raw where the content is 0.16 mg per 100g. For this serving the amount of Calories is 60 kcal, the amount of Protein is 0.82 g, the amount of Fat is 0.38 g and the amount of Carbohydrate is 14.98 g.

Highest iron Content per 100g

Using the list below for the 1 different mango nutrition entries in our database, the highest amount of iron is found in Mangos, raw which contains 0.16 mg of iron per 100g. The associated percentage of RDA is 1 %. For this 100g serving the Calories content is 60 kcal, the Protein content is 0.82 g, the Fat content is 0.38 g, the Carbohydrate content is 14.98 g.

The lowest amount of iron in 100g is in Mangos, raw which contains 0.16 mg. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 60 kcal, the amount of Protein is 0.82 g, the amount of Fat is 0.38 g, the amount of Carbohydrate is 14.98 g.

The difference between the highest and lowest values gives a iron range of 0 mg per 100g. The range for the other nutrients are as follows; 0 kcal for Calories, 0 g for Protein, 0 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Mangos, raw contains 0.16 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Mangos, raw which contains 0.26 mg in 1 cup pieces (or 165 g). The percentage of the recommended daily value for this serving is 2 %. For this serving the Calories content is 99 kcal, the Protein content is 1.35 g, the Fat content is 0.63 g and the Carbohydrate content is 24.72 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.

Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.